(Really) Helpful Information for the First Trimester of Pregnancy

​Congratulations on your pregnancy! The first weeks of pregnancy can be a mixed bag of emotions for many people. Whether your pregnancy is a surprise or it has been long awaited here are a few tips to support you through the first trimester.

There are lots of ‘dos and donts’ lists out there for pregnant mamas but here are the main things to avoid.  The first thing to consider is avoiding stimulants early on in pregnancy; baby is developing her nervous system (along with many other body systems) in the first weeks and avoiding drinking, smoking, caffeine and any other stimulants you take on a regular basis is helpful during this time . If you are an avid caffeine drinker than consider cutting back to two cups a day and subbing with decaf options whenever possible.  The other key foods to avoid are uncooked meats, fish, poultry and eggs. The CDC has great short article called Food Safe and Pregnant: Tips for the Holidays and Beyond which is a great place to start as we head in to the holidays - there are lots of hidden raw eggs in holiday drinks!  

​Another thing to consider is any medication you are currently taking. Once you find out you are pregnant be sure to check in with the doctor that prescribed your medication and let them know. Some medications are not compatible with pregnancy while others require an increased dose. It’s especially important to have this conversation rather than just stop cold turkey on your own discretion - especially with anti-depressants/anti anxiety, epilepsy and other medications used for chronic conditions.

I’m a big advocate of following your body’s lead. It sounds so simple but if you’re tired, rest, if you have an aversion to a certain food then skip it. Our bodies have heightened senses during pregnancy, most of which is a protective quality that makes sure we don’t eat or do anything that could harm baby. Some mom’s feel like avoiding loud music or violent movies because of pregnancy’s added sensitivity. Just do what feels best for you and your body.

The main addition to introduce to your diet is a Prenatal Vitamin. There are many to choose from; here is a review of a few of the top brands that may help you choose. We have now learned that Folic Acid can be better absorbed by the body when taken in the form of Folate (which is in it’s natural form vs the synthetic form of folic acid). Taking Folate in early pregnancy is very important in preventing Neural Tube Defects in baby, it also helps with preventing anemia and other conditions we are more prone to in pregnancy. Read more about the differences between Folic Acid and Folate. 
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One of the biggest gifts you can give you and your baby in pregnancy is staying as relaxed as possible. Stress creates stress hormones (i.e cortisol) that can affect baby; so your biggest job is creating the most relaxed environment for their development as possible. The worst kind of stress is the kind that doesn’t let up. If you have a stressful job, make time for relaxation (i.e warm bath, prenatal yoga, meditation, exercise etc).  

​Choosing who will care for you during your pregnancy and birth is an important choice. It can determine not only where you will have your baby but also many of the choices you might be offered throughout the course of pregnancy and during the birth. Typically, women choose a care provider by approximately 10-12 weeks of pregnancy. Much of the first few weeks of pregnancy is a waiting game since we cannot yet hear the baby’s hear beat or see many obvious signs of pregnancy just yet. Many women want to see a provider to be able to listen in to baby’s heartbeat. Some women are able to hear the baby’s heart beat around 10 weeks, although most commonly it is closer to 12 weeks and for those with more padding around the belly it can be closer to 14-16 weeks. Around 10-12 weeks is also the time when many providers will do baseline blood test to see what your iron levels are along with other things like thyroid function. So, if you are still early on in pregnancy use this time to research who you would like to be your care provider!
We have created this helpful blog and infographic to help you through the process  Picking Your Provider: A guide to what you need to know about choosing a maternity provider. 

The first trimester of pregnancy can be tough for many women.  Baby is requiring a constant supply of energy and nutrients as they develop the foundations of their body systems. This leads to an incredible feeling of exhaustion. Add to that the dreaded ‘morning sickness’ that,for some, can last all day and night even, and many can actually find the find the first trimester kind of miserable. I often hear mom’s saying ‘what about the pregnancy glow?” That doesn’t come until a little later my friends, for now you have to get through the first stages of growth and transformation. I have worked with many women over the years and some feel none of the above symptoms while others experience all the ‘minor discomforts’ of this trimester. But from my own experience with pregnancy I can say there is nothing ‘minor’ about constant nausea!
Here are some tools to help get through the nausea of the first trimester:

• Control your blood sugar with frequent small doses of protein. That may look like a high protein, super low carb snack every hour.  
• Use ginger to settle your stomach in the form of: tea, candies, essential oils etc.
• B vitamins can help regulate nausea. When you take your Folate you’re already getting B9.
• Aromatherapy- Essential oils are known for their incredible healthy benefits and nausea can be treated by simply inhaling or diffusing ginger or peppermint oil along with a Doterra blend called Digest Zen
• Homeopathy offers some wonderful remedies that can treat the specific kind of nausea you experience (morning only, afternoon, all day etc). Call on a homeopath for this kind of guidance.
• Be outdoors and distract yourself. Sometimes just getting outside can realign the body and help us feel more balanced. Other forms of distraction can be helpful too, get in to a project you’ve been avoiding or go to a movie- take your mind off the discomfort. 

Another big component of the first 12 weeks of pregnancy is the hormones. Hormones are the magic that make pregnancy possible however they can also bring some emotional complexity to this early period. Many newly pregnant moms vacillate between moody-tearful and happy and excited. It’s normal. You’re feeling a roller coaster of hormones to begin with but over the course of pregnancy the hormones do even out and although the levels remain high we adjust and adapt to them.
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If at any point you are feeling like these ‘minor discomforts’ are overwhelming you or reaching out of the scope of what feels like ‘normal’ i.e vomiting constantly, unable to keep food or water down or emotionally very fragile and tearful constantly, it is important to seek help. Call on your provider or if you haven’t chosen a maternity provider inform your normal doctor. Or please call us at The Birthing Tree and let us know, we can direct you to someone who can help you!  There are conditions in pregnancy that require intervention and are outside of the scope of normal.